Coke and crisps for a snack?

Teenagers want to make their own decisions, independent of their parents - including when it comes to food. At the same time, they orientate themselves towards the trends and preferences of their peers. While some become vegetarians or even vegans, others would prefer to eat burgers, kebabs and pizza every day. The latter in particular may not appeal to parents. But how can the desire for independence be reconciled with a healthy diet?
Mums and dads should practise patience and composure, especially during this time. Endless discussions about the breakfast that hasn't been eaten, cola and empty biscuit tins lead nowhere. If a good foundation in nutrition has been laid over the past few years, this phase will pass and your teenager will return to more balanced meals.

Prohibitions increase the incentive.

You should not restrict your child's food choices, as prohibitions increase the incentive. Instead, negotiate compromises. One could look like this: Your child organises the out-of-home meals, while you plan the meals at home. Of course, the individual preferences of all family members can be included in this planning.
If you notice other changes in your child, such as a reduction in weight or frequent bouts of ravenous appetite, it is advisable to take a closer look. This is because there is a risk of developing an eating disorder at this stage of life. Sit down with your child and talk about it. If necessary, contact a specialist.

From fast food to a balanced meal

In young adulthood, social acceptance among peers plays a major role. Teenagers want to fit in and not eat a salad while their friends are eating fries and burgers. As long as your child doesn't eat fast food three times a day, you don't need to worry.
On days with a one-sided lunch, you as parents can make the evening meal particularly balanced. It can happen that this type of compensation is not accepted and the healthy meal is rejected. Respond with patience and creativity in this case too ! If the vegetable gratin meets with little enthusiasm, your children will be happy to have vegetable sticks with quark dip instead, for example.

Fast food menus can also be transformed into balanced meals using simple tricks:

• Döner: Pitabrot mit viel frischem Gemüse (Rotkabis, Salat, Tomaten, Gurken) füllen, Fleisch oder Tofu dazugeben und mit Joghurtsauce abschmecken.
• Selbstgemachte Ofenpommes mit Ofengemüse ergänzen, Spiegelei und Hüttenkäsedip dazu servieren.
• Burger: Vollkornbrötli mit Tofutätschli oder Hacktätschli, Peperoni und Tomaten belegen, dazu einen frischen Salat servieren.

There is usually a selection of balanced menus in the school canteen. However, it is up to your child to choose a balanced meal and not to reach for chocolate rolls with yoghurt. If you have microwave ovens, you can prepare meals or give them leftovers from the previous evening. This is a cost-effective option and you can help organise lunch yourself.

At snack time, the range of sweets or savoury snacks in the canteen or kiosk is usually larger than that of fruit and wholemeal biscuits. Here, too, it is worth talking about what is on offer and looking for compromises.

Fast and fine at home too

To get a hungry child's lunch on the plate quickly after school, you can cook ahead at the weekend so that the meal only needs to be heated up. Gratin, pasta and rice dishes are also perfect for freezing and can serve as a quick meal over lunch.
There are many young people who enjoy cooking and experimenting with different foods. Some need more support, others less. Give your child the freedom to put together their own menus and experiment. According to studies, people with better cooking skills have a healthier diet than those who have little or no cooking skills. One reason for this could be that vegetables usually have to be prepared. Those who have learnt to prepare and cook them also eat more of them.
Young people who learn to cook make better food choices later on and consume less fast food. Cooking together also promotes the relationship between you and your child. Encourage your child to enjoy cooking and give them something fundamental for the future.
Image: iStock

«To go - catering»: 4 tips

• Fruit, snack vegetables and crispbread are suitable for in-between meals
• Prepare Bircher muesli the evening before: Natural yoghurt with fruit and oat flakes - store-bought muesli often contains a lot of sugar
• For sandwiches, favour wholemeal bread and lower-fat meat options such as ham and Bündnerfleisch instead of salami
• Asian dishes usually contain vegetables. For menus without vegetables, order a salad or choose a fruit for dessert.

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• Healthy milk and bad sausage? Nutrition myths put to the test. What is really unhealthy?
• "Food should be free from pressure" Nutritional psychologist Katja Kröller talks about mistakes made when trying to inspire children to eat healthily ...